Monday, July 17th - Sunday, July 23rd

Week 7

 

Monday

 

(A) clean + front squat - 81% x (1 + 1) x 5

 

(B) Back Squat – 77% x 5, 82% x 3, 87% x 1++

 

 

(C)) 4 RFT

·      10 power snatch, 95/65lbs

·      15 AB calories

·      20 chest to bar pull – ups

·      rest 1 minute

 

(D) row 500m

 

(E1) 3 x 8 – 12 weighted back extension

(E2) 3 x 8 – 12 GHD sit-ups

_

 

Tuesday

 

(A) Rope climbs – 5 x 4 every 2.5 minutes

 

(B) Push Press - 77% x 5, 82% x 3, 87% x 1++

 

(C) 5 RFT

·      10 push press, 50/35lbs

·      10 KBS, 32/24kg

·      30 double - unders

 

(D) 6 x 12s assault bike sprint, rest 108s

 

 

(E) 100 ABMAT sit-ups

 

 

_

 

Wednesday

 

(A)  Snatch – 90%% x 1 x 5

 

(B1)  Bench Press - 77% x 5, 82% x 3, 87% x 1++

(B2) 8 – 12 Dumbbell row

 

(C)10 RFT

·      muscle – up + ring dip (1 + 1)

·      7 box jumps

 

(D) 5 x 100m sprint, rest 2 minutes

 

E1) 3 x 10 – 15 ab wheel

E2) 3 x 6 – 8 glute-ham raise

 

 

 

Thursday

(A)8 minutes for max meters handstand walk

 

 

(B) Deadlift - 77% x 5, 82% x 3, 87% x 1++

 

(C) Weighted Lunge (barbell) 5 x 5/each

 

(D) “DT”

5 RFT

12 deadlift, 155/100lbs

9 hang power clean, 155/100lbs

6 shoulder to overhead, 155/100lbs

 

 (E) 5x 30s side plank/side

_

 

Friday

 

Foam Roll/Stretch

 

Saturday

 

(A) Snatch– 85% x 2 x 4

 

(B) 15 x 3 TNG power clean + power jerk every 90s (heavier than last week)

 

(C) 5 RFT

·      10 thrusters, 115/75llbs

·      15 T2B

rest 5 minutes

5 RFT

·      20 GHD sit-ups

·      10 Overhead squats, 115/75lbs

 

 

D1) 4 x 30 ABMAT sit-ups

D2) 4 x 6 – 8 SLDL

 

Sunday

 

Yoga